Rest Day

Kelly Starrett talking 1st rib and cervical spine mechanics during the CFSBK Coaches private seminar yesterday

• Farewell to Jennifer Nelson who had her last class at CFSBK yesterday before moving out of state. You'll be missed, "Jenny"!
• Happy belated birthdays to Whitney Hubbard and Kiki Proctor!

Radhika Vaz Performing at CFSBK!

You may have seen Radhika Vaz around; she tends to hang about the lifting platforms but is occasionally known to stray. The people who have suffered her most are members of Coach Fishers strength intensive program, she clings to that class like her life depends on it and we hear that she will not shut up between lifts.
And so we have decided to give her an opportunity to speak uninterrupted for just one hour on JUNE 15 @ 8PM when she will perform her one-woman comedy show for CFSBK members and friends.
Radhika’s show has sold out shows in New York, LA, and several Indian cities that white people have not heard of. Except for Dave Turnbull who has heard of everything.

Unladylike: The Pitfalls of propriety.
Some women just don’t have the heart, mind or body to be a lady. Presenting one woman’s struggle to achieve propriety from adolescence to about now.

Written and performed by Radhika Vaz, directed and developed by Brock Savage.

“…the Indian Wanda Sykes…” The Huffington Post.
“Vaz looks like an angel but is a rebel in disguise.” Time Out Mumbai.

For tickets. $10 per ticket at the door or online here.

All proceeds benefit Women’s Education Project so they may continue to develop resource centers for young women from the poorest families in India to succeed in higher education.

Just so you know $250 sends one woman to college for a year. That means just TWO tickets pay for ONE full month of school. It also means you will have fans in India. For more information email radhikavaz(AT)gmail.com OR cfsbkinfo(AT)gmail.com

MEAT, VEG and EGG CSA PICKUP TOMORROW!

This is a reminder that the monthly meat pick up, as well as the FIRST vegetable and egg pickups of the season, will be tomorrow, Wednesday June 5. Pickup is from 6-8:30 PM.

SAVE THE DATE: Farm Visit June 30

Herondale Farm will be hosting CFSBK on Sunday, June 30 for a tour, farm WOD and pig roast. Details are forthcoming - save the date!

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Women's event 7 (Rope Climb, Squat Clean) at the 2013 North Central Regional featuring Elizabeth Akinwale
CrossFit becoming the Next Great Spectator Sport Forbes
Setting Records in Big Sky: Froning and Bailey

Deadlift

Fitness: Heavy 5
Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.

Performance: 5/3/1 (1 week)
75%x5
85%x3
95%x1+

Press

Fitness: 75%x5x2
(75% of last week's working weight)

Performance: 40%x5, 50%x5, 60%x5

Post loads to comments.
DL e6/6, Press Deload
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For Time:
Run 400m
Then, 10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell Swing
Push Up
then, Run 400m

Post time and Rx to comments.

Congratulations to Coaches Jeremy and Margie On Their Engagement!

CFSBK LGBT WOD Details

CFSBK is very proud to be hosting the 3rd LGBT NYC CF WOD! 

• Sunday, June 9th, 3-4pm
• Followed by post-WOD socializing at Die Koelner Bierhalle
• To RSVP, please go to the Facebook event page. If you don't have Facebook, you can also RSVP by posting a comment to this page!
• This is also the weekend of Brooklyn Pride, so be sure to check out the other festivities, including the Brooklyn Pride LGBT 5K Run

In honor of LGBT Pride month, the WOD will be: 

"STONEWALL"

AMRAP 10 Minutes:

6 Squat Cleans 135/95

28 Double Unders

6 Shoulder To Overheads 135/95

9 Burpees

The weight can be scaled to anything that is appropropriate for you and we will provide a double under modification if your doubles are a work in progress.

Who should come to the LGBT WOD?

• Lesbian, gay, bisexual, transgender, queer crossfitters. You do not have to be a member of CFSBK -- all are welcome! 
• Allies - people who may not be LGBTQ, but want to have fun with friends (and working out at 3pm means you can stay out later on Saturday night!) 
• People with an appreciation (or high tolerance) for Beyoncé, Nicki Minaj, Madonna, Rihanna, Lady Gaga and 80s-90s pop jams

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Why Do We Drive On The Right?

CrossFit Movement & Mobility Trainer Course

Morning and afternoon classes are cancelled today while we host Kelly Starrett and his Movement and Mobility Trainer Course. Open Gym is on as usual from 6-8pm

About The Course

The Crossfit Movement and Mobility trainer course is a hands on, movement theory based workshop where coaches and athletes will be exposed to the principles of Kelly Starrett's Movement and Mobility Method of resolving pain, preventing injury, and optimizing athletic performance.

Performance is what drives the human animal, but the human animal can be brought to an abrupt halt by dysfunctional movement patters and underlying restrictions in mobility. Oftentimes, the factors that impede performance are invisible to not only the untrained eye, but also the majority of athletes and coaches. This course exposes attendees to a Starrett's systematic approach to make the invisible visible. This course illuminates common movement errors that can cause injury and rob you of speed, power, endurance, and strength. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from restrictions, this course will teach you how to maintain your body and harness your genetic potential.

Learn How To:

• Prevent and rehabilitate common athletic injuries
• Overhaul your movement habits and efficiently your body's most effective physiology
• Quickly identify, diagnose, and fix inefficient movement patterns
• Problem solve for pain and dysfunction
• Fix poor mechanics that rob power, bleed force, and dump torque
• Unlock reservoirs of athletic capacity you didn't know you had
• Identify and fix poor movement patterns in children
• Develop strategies that restore function to your joints and tissues
• Develop effective individual and group mobility programming

CFSBK Spartan Pose Off

Strength Cycle Sign Ups

There are still spots left in all of Coach Jeremy's upcoming Strength Cycles! These cycles start this week so if you've been on the strength ledge... time to jump!
To learn more about the Strength Cycle please click here.

A Cycle--Novice Cycle 
Jun 3rd - July 19th
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

B cycle--Intermediate Cycle

Jun 4 - July 21

Tuesday, Thursday at 7pm, Sunday at 10am

Register Here!

C cycle--Morning Novice Cycle
Jun 3 - July 17
Monday and Wednesday 6:30am
Register Here!

Cont Ed
Jun 3 - July 17

Monday and Wednesday at 6pm
Register Here!

Back Squat

Fitness: 3x5 Across
Add 5lbs from last weeks Squats.

Performance: 5/3/1 (1 week)
75%x5
85%x3
95%x1+

or Back off 70%x3x3

Post loads to comments.
Squat e11/12
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AMRAP 8 Minutes:
50 Double Unders
15 Burpees

Post rounds completed and Rx to comments.


Congratulations to Michael Ravitch and his family on the birth of their second child, Asher Saul Hurewitz-Ravitch 8 lb 1 oz!

Scheduling Reminder

There are NO Group Classes tomorrow morning/afternoon as we will be hosting Dr. Kelly Starrett for his CrossFit Movement and Mobility Trainer Course. Open Gym from 6-8pm will be on as usual.

CFSBK  Spartan Warriors!

Good luck to the CFSBK Spartan Team heading up to Tuxedo Ridge Ski Center this morning to complete the Tri-State Spartan Sprint.  The course is 4 hilly miles with 15+ obstacles which involve (among other things...) fire, mud, water and barbed wire.  Good luck team!

Team SBK:

Aileen Hanna, Alan Chu, Ava Page, Bianca Salaverry, Brad Devendorf, Coach Fox, David Fung, Ellie Myers, Gina Gatto, Greg Allen, Jay Reingold, Jessica Bailey, Coach Lady Fox, Coach Josh, Julian Vinocur, Kate Reece, Leslie Bolton, Matthew Chmielecki, Melissa Lloyd, Coach MeLo, Mirko Berloso, Nigel Snoad, Oleg Shibalov, Peter Mattis, Pierre Davidoff, Shawna Scheidel, Tom Shpetner, Zachariah Hodge

The Art Of Weightlifting

CrossFit Long Island City will be hosting Ursula Garza Papandrea and Cara Heads Slaughter for The Art of Coaching Weightlifting seminar on June 21-23, 2013. This course consists of 14 hours of instruction over 3 days, providing an in-depth explanation on identification of errors common in executing the lifts and the specific prescription of exercises that will alter movement patterns and timing. The seminar includes a review of lift progressions, a variety of lift related and supplementary exercises, and lecture and discussion on Russian versus Bulgarian training methods. This course is intended for new and experienced coaches who want to learn how to identify and correct technical errors. There will be a lot of actual lifting. Ursula Garza Papandrea is the first and only woman to attain USA Weightlifting’s highest coaching level (Level 5 Weightlifting Coach), an honor held by only 24 people. (She stands alongside Mike Burgener, Glenn Pendlay and Robert Takano). To learn more about Ursula and the Seminar, click the link above.
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Happiness and Intellectual Pursuits. Meet Elisabeth Akinwale

Rest Day

Spencer Takes A Moment To Recoup Mid-Murph

• There are no AM classes this Sunday while we host Kelly Starrett for the CrossFit Movement and Mobility Trainer Course. Open Gym from 6-8 is on as usual.

Get Hella Strong!

There are still spots left in all of Coach Jeremy's upcoming Strength Cycles! If you want to get so strong you have to buy new pants, sign up!

A Cycle--Novice Cycle 
Jun 3rd - July 19th
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

B cycle--Intermediate Cycle

Jun 4 - July 21

Tuesday, Thursday at 7pm, Sunday at 10am

Register Here!

C cycle--Morning Novice Cycle
Jun 3 - July 17
Monday and Wednesday 6:30am
Register Here!

Cont Ed
Jun 3 - July 17

Monday and Wednesday at 6pm
Register Here!

Programming Notes

Here are some upcoming dates of note
5/27-6/2 - last week of regular programming
6/3-6/8 - Deload week
6/9 - CrossFit Total !!!
6/10-6/16 - Crush Week
6/17-6/23 - Back Off Week

Malcolm and Laurel's Baby Shower!

Photographer Malcolm and Coach Laurel are longtime members of the CFSBK community, dating back to Lyceum days. They celebrated their wedding in one of the first big parties at DeGraw street. Now let's help them celebrate the impending arrival of their baby! We're holding a shower for them on Saturday, June 8th, 3:30-5:30 PM. Paleo Potluck! Please RSVP with your contribution to mayojane(AT)gmail.com by Sunday, June 2.

Milestones with Malcolm & Laurel

They met at the gym*
They married at the gym
They'll have their baby (shower) at the gym

* NOT TRUE
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Exercise like a show horse... Prancercise.
Badassoftheweek.com
Glen Pendlay on Weightlifting and CrossFit